Japanese Diet, although its name has nothing to do with Japan.It's impossible to find the author of diet - there are more than a dozen different versions on the internet.However, this menu has long established its effectiveness: some are missingUp to 8 kg in a week.
The essence of the Japanese diet fits in the small menu for 1-2 weeks.The way to choose products reduces hunger: protein in meat and fish is saturated, and a large amount of vegetable salads quickly promotes fullness.
Interestingly, some people offer a period of strict weight loss, have sticks, learn Japanese literature and listen to Japanese folk music.This has some meaning - a person uses a stick more slowly than a spoon.Therefore, saturation occurs faster and you absolutely don't want to join!
Characteristics of Japanese diet
- Prepare the menu.You don't have to think about your diet.
- Lack of salt.It prohibits salted dishes, and you can use spices and non-core seasonings (for example, soy sauce).
- Lack of breakfast.Most days for breakfast you will have to limit yourself to black Americans or espresso, sometimes adding rye toast.This rule is contrary to nutritionists’ advice, but allows you to get results quickly.
- 3 mealsIs the best, not dietitians 5-6's advice.
- From the products allowed you can cook vegetable saladAnd there is any quantity (no salt).
- Every morning you will have to drink Americano or Espresso, however, if you don't tolerate the product, you can use tea instead: black or green.
- Need hot drinks every morning"He will give you strength and give you a sense of hunger."
product
| allow | prohibit |
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Pros and Cons
| Advantages | defect |
| Lose weight quickly.In Japanese people only for one week, losing weight will celebrate a loss of 5-7 kg.Meanwhile, the weight of the selected product will not return to its original state (if you observe the principle of a balanced diet). | Small calorie diet,Therefore, weakness and dizziness are possible.These symptoms occur - if they do not stop, it is best to complete the diet. |
| Hunger will torture you lessBecause there are a lot of protein on the menu, satisfying products - meat and fish. | Not balanced enough, if you observe it, take polyvit protein. |
| Available products.In the Japanese diet menu, you will find simple vegetables and meats in any store, even growing in the country. | Almost completely free of carbohydrates,Results - Low levels of energy, irritability. |
Dietary rules
- Prepare to observe your diet the day before you start.At night, refuse to grill chicken breasts in the oven and prepare a meal or slap vegetables.Therefore, transitioning to diet will become easier.
- Drink at least 1.5-2 liters of water per day.Water can protect you from hunger, an inevitable Japanese diet.Also, rejecting water, although it can help you lose weight faster, can turn into a dehydrated and poor well.
- The difficult requirement of “Japanese”:At the right time and at the right time, there are only certain products.You can't change a few days or add some new dishes in some places.
type
- Seven-day Japanese Diet:
- Advantages of diet: short and easy to transfer.
- Disadvantages: It is impossible to significantly reduce the amount of fat in the body within a week, only excess water will disappear.
- The Japanese diet lasts for 13 days.Its menu is basic and the most common diet type.
- The Japanese diet lasts for 14 days.Different from the Japanese diet, there is another extra day.This is the only difference between all other principles: the tough menu and its order remain the same.
menu
7 days
Detailed menu on the table for 7 days:
| sky | menu |
| Day 1 | breakfast:Americano - Coffee without milk, don't add sugar dinner:Boil a pair of eggs and screw them tightly, roll the Beijing cabbage salad, and drink 1 cup of tomato sauce. dinner:Fish - Steam or Steam (250g) |
| Day 2 | breakfast:Drink the United States and eat toast bread dinner:Cook 250g of fish, chopped cabbage salad dinner:Cook 100g beef and drink a 1% cup of kefir |
| Day 3 | breakfast:Drink American and eat rye bread cookies dinner:Eat zucchini that must be fried on a drop of oil dinner:Cook a few eggs, cook beef (200 g), prepare a salad of Chinese (Beijing) cabbage |
| Day 4 | breakfast:Drink American or espresso without sugar dinner:Eat a piece of cheese (15 g), boil 1 egg, boil 1 carrot (150-200 g) dinner:Eat 2 small apples and you can sprinkle with cinnamon |
| Day 5 | breakfast:Carrots - Boil and sprinkle with a lemon juice. dinner:Cook or cook a few fish (200 g) and drink 1 cup of tomato juice (without sugar and salt in composition or at home) dinner:2 medium apples |
| Day 6 | breakfast:Drink the United States dinner:Boil chicken (500g) and prepare cabbage fruit salad with olive oil dinner:Chopped cabbage salad and cook a few eggs |
| Day 7 | breakfast:Drink green tea dinner:Cook beef (200 g), eat fruit (selected from apple, pear, orange) dinner:Choose any dinner menu from the previous few days, except for the third day |
14 days
Detailed menu for the 14-day form:
| sky | menu |
| Day 1 | breakfast:Drink the United States dinner:Boil a pair of eggs, chop a portion of Beijing cabbage (not salt, use a tablespoon of oil), and drink 1 cup of tomato juice.The juice is best made by yourself, or find tomato juice in the store without adding salt and sugar. dinner:Boil or cook a few fish (250g) |
| Day 2 | breakfast:Eat toast with rye bread (if there is no toast - dry bread in the oven), drink Americano dinner:Cooked fish (200 g), chopped cabbage salad dinner:Cook beef (100g) and drink a cup of kefir |
| Day 3 | breakfast:Eat black bread and drink US dinner:Eat zucchini that must be fried on a drop of oil dinner:Bring the beef to a boil, no salt (200 g), boil a pair of screwed eggs, chopped fresh cabbage salad |
| Day 4 | breakfast:Ruff medium carrots on coarse hairy slices and sprinkle with lemon juice. dinner:Grilled fish (200 g), drink 1 cup of tomato juice (no salt and sugar in composition, better home) dinner:Eat 200 grams of any fruit (e.g., a big apple) |
| Day 5 | breakfast:Have a small fresh carrot, lemon juice dinner:Cook fish (200 g), drink tomato juice - 1 cup (no salt and sugar in the composition, better home) dinner:Eat 200 grams |
| Day 6 | breakfast:Drink the United States dinner:Cook a chicken without salt (500 g) and cut into side dishes and cabbage dinner:Grind medium-sized fresh carrots and cook a few eggs |
| Day 7 | breakfast:Drink green tea dinner:Cooked beef without salt (200 g) dinner:Choose any dinner meal from the past seven days |
| Day 8 | breakfast:Drink the United States dinner:Boil the chicken without salt (500 g), chopped cabbage fruit salad dinner:Make fresh carrot salad and cook a pair of screwed eggs |
| Day 9 | breakfast:Grind fresh carrots over the shaggy hairs and pour in a lemon juice dinner:Bake fish with spices (200 g) and drink 1 cup of tomato juice (no salt and sugar are better than homemade) dinner:Eat 200 grams |
| Day 10 | breakfast:Drink the United States dinner:Eat 50g solid cheese, chop fresh carrot salad, weld 1 egg dinner:Eat 200 grams |
| Day 11 | breakfast:Eat black bread and drink US dinner:Fried medium zucchini - In a small amount of oil you can add spices dinner:Boiled beef (200 g), solder a few eggs, chopped cabbage salad |
| Day 12 | breakfast:Eat toast with toast and drink a glass of water-diluted espresso dinner:Fried fish (200 g), chopped cabbage salad dinner:Cooked beef (100g) and drink a cup of kefir 1% fat |
| Day 13 | breakfast:Drink the United States dinner:Cook a pair of screwed eggs, cook cabbage, and drink juice with tomatoes - 1 cup (no sugar and salt in the composition, better home) dinner:Cooked unsalted fish (200 g) |
| Day 14 | breakfast:Drink the United States dinner:Fried fish (200 g), chopped fresh cabbage salad dinner:Cooked beef (200 g) and drink 1 cup of kefir |
recipe
Although Japanese diets involve a limited list of products, even if you can prepare delicious dishes from them for a variety of diets in a variety of diets.
Vegetables
Fresh cabbage salad
raw material:
- 200-300g cabbage;
- olive oil;
- Lemon juice;
- Green.
Prepare:
- chopped cabbage;
- Put it on a large plate and remember your hands - so the cabbage will juice and the salad will become more delicious.
- For 300-400g fresh cabbage, you can add 1 tablespoon of oil: high quality sunflowers or olives;
- No salt can be added, but you can season the salad with black or red peppers and lemon juice;
- Such a salad will become more delicious if you add fresh herbs: dill, cilantro, cilantro (or dry analogs of these herbs).
kaporol-carrot salad
raw material:
- 200-300g cabbage;
- olive oil;
- Lemon juice;
- carrot;
- Green.
Prepare:
- Cabbage must be chopped;
- with hands at the edge;
- Add fresh carrots: rub on a large grater;
- Add cabbage;
- Season the salad with chili, butter and lemon juice.
Fresh carrot salad
raw material:
- 2-3 average carrots;
- Lemon juice;
- 1 tablespoon olive or sunflower seed oil;
- Green.
Prepare:
- The stove with 2-3 coarse hairy average carrots;
- Add lemon juice, 1 tablespoon olive or sunflower oil;
- Fresh herbs, especially basil and cilantro;
- You can add mint so the salad tastes more.
Cooked Carrot Salad "MacRessan"
raw material:
- 1 carrot;
- 1 tablespoon vegetable oil;
- Lemon juice;
- Spices "hops" and fresh coriander.
Prepare:
- Cook carrots;
- Cut it into quarters or large pieces;
- Prepare to refuel: 1 tablespoon vegetable oil, lemon juice, spice "beer tobacco" and fresh cilantro;
- Mix everything.
Stewed cabbage
raw material:
- 300-400 grams of cabbage;
- 1 tablespoon vegetable oil.
Prepare:
- Classic recipe for stews - will be replaced by cooked cabbage;
- 300-400 grams of fresh cabbage, please remember that cabbage can juice;
- Heat the deep pot over medium heat;
- Pour 1 tablespoon of vegetable oil there;
- Place the cabbage on a hot pan and close the lid, but don't forget to stir.
- When the cabbage is slightly deep-fried, add 1-2 cups of hot water to the pot;
- After boiling water, reduce the heat to a low heat.
- Steam under the lid for another 10-20 minutes until the cabbage is tender.
Beijing Cabbage Salad "Japanese"
raw material:
- Beijing cabbage;
- 1 tablespoon.l.Vegetables or olive oil;
- soy sauce;
- 1 teaspoon, l seed sesame seeds;
- Dried ginger.
Prepare:
- To really inhale the spirit of Japan, try preparing this salad for those days of Beijing (sometimes called Chinese) cabbage;
- Cut the cabbage into thin strips and place in a deep dish;
- Prepare to refuel: 1 tablespoon vegetable or olive oil, soy sauce, 1 teaspoon sesame, dried ginger (or chopped ginger (or chopped, about 1/3-1/2));
- Grease with stirring to get a uniform sauce;
- Add salad dressing and mix well;
- The next day, the salad became even more delicious as the cabbage absorbed the aroma of the oil.
Fruit salad
raw material:
- Fresh orange or lemon juice;
- apple;
- pear;
- berry.
Prepare:
- On days when fruit is allowed, you can pamper yourself with this salad.
- Here, fresh orange juice and/or lemon juice will be added.
- For this salad, apples or pears with fresh berries are perfect;
- Cut into thin slices, add berries, and pour all of this into the juice;
- It must be prepared at home, and the purchase option usually contains sugar;
- The most important thing is: observe the grammar of the dish, and each meal should not exceed 200 grams of fruit.
Fish dishes
Grilled fish
raw material:
- The fillets of low-fat fish;
- Lemon juice;
- garlic;
- Black pepper.
Prepare:
- For this recipe, you need a low-fat fish fillet;
- Put it on foil;
- Sprinkle lemon juice;
- Sprinkle with dried garlic and black pepper;
- You can put fresh rosemary on top and with it the dish will get more fun.
- After adding all the spices, cover the fish with foil and seal (so the fish will stay juicy as the juice will be inside);
- Bake in the oven and heat to 200°C for about 20-30 minutes until the fish is soft.
Fried fish in soy sauce
raw material:
- fillet;
- Sunflower oil;
- 1 spoonful of sesame seeds.
Prepare:
- Cut the fish into large pieces;
- Pour in soy sauce so that the fish is slightly covered;
- Leave for 20-30 minutes;
- Fry with a tablespoon of sunflower oil until the fish is tender again.
- When the fillets are ready, place them on a plate and add 1 spoonful of sesame seeds.
Exit rules
- Prepare to step out of diet:It is believed that the way out of diet should be more than the diet itself.
- A small portion of meals:Because during the diet, due to moderate nutrition in the diet, don't stretch your stomach, it compresses, which will prevent you from gaining weight.
- Continue to follow key rulesJapanese diet: Eat a lot of vegetables and low-fat meat.You can enter cereals (such as rice or buckwheat) into a small portion of your diet.
- Don't get rid of your eating habits from desserts and pastries- You may lose all progress, but only increase kilograms.Small sections gradually add your favorite products.
Drink at least 1.5-2 liters of water, and this rule should be kept for a lifetime!
How many kilograms can you lose?
Depending on the excess weight, you can reduce it by 5 to 8 kg in two weeks.Women weighing more than 20-30 kg can eliminate at least 10 kg.
Despite impressive results, it is not recommended to keep following this diet: It has a low nutritional content and is poor, which means it can harm women's health.The skin, nails, teeth will deteriorate, and the reproductive system and gastrointestinal tract will suffer losses.Japanese diet should not be repeated too often: once every six months, this will be the best.
Contraindications
- You are receiving therapeutic nutrition and your doctor recommends a diet.
- You have high blood pressure, gastrointestinal diseases, kidney or liver disease.
- You start to observe your diet and have weaknesses, dizziness, headaches.If this continues for a few days, it is recommended to complete the diet.
- You cannot sit down and eat for pregnant women who are breastfeeding.